Download 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups, by Brett Stewart

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About the Author

Brett Stewart is a personal trainer and writer. He lives in Phoenix, AZ.

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Product details

Paperback: 128 pages

Publisher: Ulysses Press; 1 edition (May 20, 2011)

Language: English

ISBN-10: 1569759219

ISBN-13: 978-1569759219

Product Dimensions:

7 x 0.2 x 9 inches

Shipping Weight: 11.2 ounces (View shipping rates and policies)

Average Customer Review:

4.1 out of 5 stars

94 customer reviews

Amazon Best Sellers Rank:

#338,147 in Books (See Top 100 in Books)

I bought this book because I could only do 4 pullups and I wanted to get to around 12. I'm a 54 year old man with a sedentary job. I had rotator cuff surgery 18 months ago, and I've never been more that a mediocre athlete. I started the program and did three weeks of it, but then I went on vacation, lost focus, and quit. A few months later I tried it again and with a few modifications (mainly using a narrower grip), I was able to get up to the 6 - 7 range. I stuck with the program very closely and was surprised that I had consistent progress. Within a few weeks I was at my goal of 12 and I decided to keep going. After the seven weeks were up I took a few days off and tried the big test, and was very surprised that I was able to bust out 24 pullups. I then took five days off and tried again and hit 26. Since this was way beyond my initial goal I didn't proceed immediately on to phase 2, but instead repeated the final three weeks of the initial program twice, to maintain my gains and to work on my form. When I get over 20 pullups the form isn't pretty, but I get my chin over the bar.I then proceeded to phase 2. In phase 2 you are doing a lot of pullups in every workout. I got to the point I could do around 75 per workout. The downside of this is that I was pretty trashed after doing so. While in a supermarket about 40 minutes after a workout I realized that I was using my shopping cart as a walker, and that maybe it was time to back off.I have a few suggestions for anyone doing the program: 1). I've never been big on warming up or stretching. In starting out I had a lot of muscular tweaks, probably from stressing muscles I hadn't used that much. When I started warming up before hand this went completely away; 2). The book recommends 60 to 90 seconds between sets. I didn't find this to be enough. I was way more able to do the program with a few minutes between sets, and in phase 2 I was sometimes taking 10 - 15 minutes between sets (with some of this due to other people using the equipment). I don't think I could have done the higher rep sets with brief periods in between. 3). The program is designed for a day off between workouts with weekends off. When on phase 2 I had better results with two days off between workouts because it's pretty intense work and my body needed more time to recover.I have returned to my previous goal of doing 12 (at this point, maintaining 12), and a few times a week I do sets of 12 and make sure I have good form. Once in a while I push my max and I can still do 20, but I don't think doing that many on a regular basis is a good idea for someone my age (apparently doing pullups past age 60 isn't recommended, for reasons I don't really understand). My shoulders are impressive for someone of any age, and on occasion I get to smoke someone 30 years younger than me in a pullup competition. Other people have complained that the title of the book is misleading (and I think anyone doing 50 consecutive pullups is freakish), but if it gets you up to whatever your goal is I would consider it a success. I can consistently do 12, that works for me.

Let me first establish my basis for reviewing this book. As a former active duty and now retired soldier, I've used pull ups (with push ups and parallel bar dips) for 25 years in my personal fitness program. I also coach high school cross country and track which was why I was interested in this book. I wanted to learn how to train kids who were unable to do even one pull up.Let me first address the unfortunate title of the book that is why I will not award this book a 5 star rating. I suspect the title was the decision of the publisher's marketing department, targeting the larger, inexperienced/unsophisticated market segment that seeks instant (7 weeks!!!) results. The schedules in the book prescribe two 7-week phases to achieve the stated 50 pull-ups goals, and a 5-week prep course for the upper-body-strength challenged. However, I doubt the title goal of 50 pull-ups in even 19 weeks is realistic. After 25 years of doing an arduous regime of pull ups (parallel bar dips and push ups) in circuit training format, and never scoring less than a max on the Army physical fitness test, I would be challenged to do 30, much less 50 consecutive pull-ups. Nowhere in the book does Brett Stewart, the author, establish the credibility of his 50 pull-up goal. Something like "after training hundreds of clients in the past 10 years with this program, I've achieved a 95% success rate," is needed. Lacking that, I recommend that the title be changed to something like "The Pull-Up Book".With that objection out of the way, there is much to be recommended about the book. As the author points out, pull-ups are efficient, and require no special training or significant investment in equipment. The author details what muscles are engaged using pull-ups, the three different grips for pull ups, a 16 page section on variations of advanced pull-ups to target different muscle groups and an excellent, 9 page section on preparing the upper body strength challenged to be able to do the pull-ups. Even the 7-week schedules provide a good training guide, with a useful mix of pull-up variations. Another helpful chapter describes preliminary warm up and stretching exercises.In summary, good book, lousy title.

Pull ups are a great exercise. I can do at least 10-12 in one set, but wanted to improve my performance so I got this book.Turns out the plan to achieve 50 pull ups is just doing more pull ups (which is fine, but not too realistic).From one week to another you pass from doing 10 to doing 15. As someone who has done pull ups for a long time, this is not too realistic at all. You need to do some other workouts, for example strengthen your forearms, etc.Do not recommend this book.

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